Fitness Shorts: Recent Episodes
Jonathan Nardinochi
Just me, in a room, talking to myself about everything and anything regarding Health & Fitness.This podcast was designed to make sure you never stress about your health, fitness, or nutrition in bite-size, to the point episodes. Doesn’t matter if your goal is losing weight, gaining muscle, living longer, or eating healthier — I make sure you don’t stress the details and have solutions that fit your needs. Think less confusion, more assistance, and a place you can trust. No matter what you might believe, good health is simply a matter of having access to the right information that fits into your preferences and then be provided with a roadmap of what to do so it’s easy to take action.Hosted by Jon Nardinochi with over 20 years experience from a former pro athlete to a personal trainer to busy, stressed people, looking to get fitter, stronger and healthier Your struggles are my motivation to solve your problems.Find out more on https://jonnardinochipt.co.uk
The kinds of food you eat can make a big difference.
In a recent study, NIH researchers admitted 20 adults to a metabolic ward, where the participants stayed for the duration of the trail. (This way, the scientists could measure every calorie the volunteers ate and burned.)
Lets find out more
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
How you think about stress REALLY matters.
Turns out, there’s a huge difference between…
“Ugh, why does everything in my life have to be so HARD!?”
And…
“This sucks, but I can learn and grow from it.”
In fact, research shows that people with healthier stress mindsets cope better when confronted with stressors.
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
Here’s a wake-up call: If you’re sleep deprived, a recent study from Michigan State University suggests caffeine may not be the productivity booster many people believe it to be.
The scientists found that while caffeine may make you more alert and focused, it won’t help you do your best thinking.
Lets find out more in todays podcast
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
You know that saying, “Every step counts”?
It’s actually spot on.
In a recent study published in Sports Medicine, researchers found that, for more than 28,0000 adults of all ages, every 1,000 daily step increase was associated with a 12 percent lower risk of death from all causes.
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
Seek out nature. A recent scientific review concluded that systematic exposure to forests—a practice called “forest bathing”—seems to offer genuine health benefits.
(There’s no actual bathing involved—unless you get caught in a downpour.)
The researchers report that forest bathing may temporarily lower stress hormone levels, heart rate, and blood pressure, and improve sleep quality.
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
Just tell me what to eat!”
Ever say this? For some people, “done-for-you” meals, precise eating plans, and healthy recipes seem like an obvious solution to weight loss struggles.
But take a look at what happened in a recent 12-week diet study conducted by Stanford University scientists.
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
Should you weigh yourself every day?
It depends on how you think about it, suggests University of Oxford research.
Lets delve deeper into this study.
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
When it comes to diets, ever hear of the 80/20 rule?
The idea is that 80 percent of what you eat comes from minimally-processed foods—such as fruits, vegetables, legumes, whole grains, and fresh meats.
And the other 20 percent? It can be whatever you want. (Pizza! Ice cream! Gummi bears!)
As “food rules” go, it’s a solid—and even sensible!—general guideline.
Lets go into more detail
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
We dive into the art of slow eating and mindful dining. Join us as we explore how taking our time with each bite can transform not only our relationship with food but also our overall well-being. Tune in to discover practical tips, insightful interviews, and the rhythmic connection between music and eating pace. Slow down, savour the moment, and let's embark on a journey towards healthier, more mindful eating habits together.
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
Nature: the world’s cheapest stress buster
Despite our 21st-century society, we are still creatures of nature. Nature calms us. Focuses us. Puts us at ease.
Lets find out more how it it can help
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
What should I do? you ask.
Oh, just listen to your body, comes the well-meaning response.
Seriously?
What does that even mean? Listen to your body?
Like, literally listen?
Well, maybe if you’re in your later years and your joints sound like someone crumpling bubble wrap, listening might indeed be a useful clue.
But for the most part, it’s hard to figure out what “listen to your body” involves.
So today, we’re going to tell you.
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
Some days, it feels like you’re spinning your wheels. The harder you mash down that gas pedal, the more your tires sink into the mud.
You’re stuck.
But are you?
Really?
From our research and experience in working with thousands of clients, we know:
Consistency equals success.
Well, it equals success most of the time.
You see, every round of Coaching there are a few people who kick arse in the gym and the kitchen, stick to the program, stay positive and proactive… but don’t seem to transform their bodies dramatically.
This can happen for many reasons. Lets find out in todays podcast
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
In this enlightening episode, "Behaviours vs. Outcomes: Decoding the Success Equation," Jonathan Nardinochi, your trusted mentor and health coach, delves into the critical relationship between our actions and the results we achieve.
Join Jonathan as he explores the impact of behaviours on outcomes, offering valuable insights and actionable strategies to navigate your journey to success effectively.
Don't miss this focused discussion on understanding and leveraging behaviours to attain your desired outcomes. Tune in now to unlock the keys to achieving your goals with intention and purpose
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
So we’ve learned all about fats: Good fats, not-so-good fats, how to put them into a meal, and how much to eat.
But there are fats that we haven’t really discussed yet: The incredible omega-3s.
Which may just be the best fats of all.
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
Feeling stuck in a motivation slump? Don't worry, we've got you covered on this episode.
Join us as we unveil the transformative power of the 5-Minute Action Plan to reignite your motivation.
Discover practical steps and actionable strategies to jumpstart your enthusiasm and reclaim your momentum. Whether you're facing procrastination, burnout, or simply feeling uninspired, this episode will empower you to take meaningful steps towards your goals in just five minutes a day.
Get ready to break free from inertia and rediscover your passion for progress. Tune in now and kickstart your journey to renewed motivation!
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
Join us for a revealing episode as we delve into the lesser-known factor effecting fat loss, diary sensitivity.
Explore the intricate relationship between diary consumption and weight management as we uncover how diary sensitivity might be hindering your fat loss goals.
We'll share insightful anecdotes, expert opinions, and practical strategies to navigate this often overlooked challenge.
Get ready to unlock the secrets to sustainable fat loss by understanding and addressing diary sensitivity. Its time to rewrite your fat loss journey with clarity and purpose.
Tune in now!
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
New podcast alert! 🎧 Check out our latest episode titled “Outcomes vs Behaviours.”
Learn how to set goals focused on behaviours rather than outcomes, because let’s face it, you can’t always control the outcome, but you CAN control your actions! 💪
Don’t miss out on this insightful discussion! #Podcast #Goals #BehaviourChange
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
New Podcast Alert: “Is There an Elephant in the Room?”
Join us on our latest episode as we dive deep into the psychology of avoidance and its impact on our thoughts, feelings, and behaviours. Ever noticed how the more we try to dodge those uncomfortable thoughts, the louder they get?
It’s time to uncover your personal elephant and confront it head-on.
Tune in for insights on facing the tough stuff and finding freedom in acknowledgment. Don’t let the elephant linger in the shadows any longer! #FacingTheElephant #PodcastDiscussion #MindfulnessJourney
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
🎙️ Episode Alert: “Bouncing Back”
💪 Discover the key quality that shapes your response to life’s challenges – resilience. Join us as we dive into the art of rebounding from setbacks, crises, and challenges, and how to develop this crucial trait for a stronger, more resilient you. 🌟 #FitnessShorts #Resilience #BouncingBack
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
🎙️ Episode Alert: “Consistency, not Compensation”
🥗🏋️♂️ You can’t out-train a poor diet. Trust us, we’ve tried. No matter how hard you hit the gym, a lean body and top performance stem from smart food choices. Tune in to learn why consistency trumps compensation and why exercising to “make up for” dietary slips isn’t a lasting fix. 🚴♀️💪 #FitnessShorts #SmartEating #ConsistencyWins
Thanks for listening to Fitness Shorts!
For personalised health and wellness programs, visit our website at JonNardinochipt.co.uk. Connect with us on social media: @jonnnardinochi. Don't forget to subscribe, leave a review, and share with your friends to help spread the word! Copyright © 2024 Jon Nardinochi Consultancy. All rights reserved."
Ever feel like you're 'eating perfectly' but still not losing weight?
It's possible. But it's not what happens most often.
Usually there are one of two things going on.
Find out in todays podcast
Ever feel like good nutrition is just too complicated?
If you're overwhelmed, try this ONE habit discussed in todays podcast
Whole grains are always better than refined grains.
But is it really a universal food truth - one that applies to everyone, all the time?
No.
That might be an unpopular take.
Find out more in todays podcast
Belly fat isn't eradicated quickly, nor is being 'totally shredded' always the most productive health goal.
However...
Some types of belly fat are associated with health risks.
Find out more in todays podcast
The restorative benefit of a good night's sleep does make you feel better. So adequate shuteye sparks a virtuous cycle that makes life better.There's a big problem though.
Find out more in todays podcast.
When it comes to eating better, most people worry about the little details.
Yet they eat over the kitchen sink. Or in the car. Or in a daze while in front of the TV.
But there is a better and simplier way to help drive major transformation.
Find out more
You know that old cliche 'every little bit helps'?
Its really true, only people have a hard time seeing it that way.
Find out how you can fit in more movement without the added stress
Lots of people wonder: 'Should I get a fitness tracker?'
The answer: It depends.Find out the pros and cons and whats best for you on todays podcast
You've probably heard that low thyroid can contribute to slow metabolism.
But what does this mean, exactly, and more importantly: Are there legit ways to support a sluggish thyroid.
Find out in todays podcast
Potatoes have gotten a bad rap. Because of fries, Pringles and everything on the menu starting with 'loaded'
But spuds themselves? One of the most nutritious and filling foods on the planet.
Lets find out more on todays podcast
Some say saturated fat - found in coconut, chocolate, butter and fattier cuts of meat - is terrible for your health, gumming up your arteries and leading to heart attacks.
Others say caution is outdated - and even advise you to eat more of it.
But what does research say?
Todays podcast puts everything in a nutshell regarding saturated fats
If you believe the marketing claims, probiotics can help you with just about anything - IBS, leaky gut, diarrhea, brain fog, and even fat loss.
But is this actually true?
Lets delve into this in todays podcast
Whether you intend to lose weight, gain muscle, or simply live a healthier, more sustainable life, one's diet is typically the largest consideration and stressors.
The options are endless, and it can oftentimes be overwhelming to figure out which path to choose. Do you go the low-carb route or the fasting route? Do you count calories and macro nutrients, or not? Can I have a cheat meal or not? Should I try the Mediterranean diet or the keto diet?
The stress is understandable and the misinformation endless...
However, there is a right answer to this!
Work is really busy.
Or your kid is going through a “phase.”
Or it’s pie season.
Any number of obstacles, distractions, and competing demands can make it so easy (and understandable!) to put your fitness, nutrition, and health goals on hold.
Most of us have done this. We tell ourselves, “I’ll start that new habit when life calms down a bit.”
Problem is…
Things never really slow down permanently.
To get things started, we need to talk about the basics of how all regeneration methods work to begin with.
In todays podcast we delve a bit deeper into the different regeneration methods and how they can help or hinder your wellbeing
“I wish I could do better, but eating healthy and exercising can feel so overwhelming.”
If you’ve ever had these thoughts, here’s a gentle, effective way to get you moving in the right direction.
It’s called the 5-minute action.
So, you just wrapped up a solid training session and are wondering what to eat to optimise your hard work.
What do you eat?
Well it depends.
Find out more in todays podcast
Some have called it the “master” of all hormones. Others curse it for its ability to wreak havoc on our body’s fragile endocrine balance.
In spite of the mixed opinions one thing is certain: cortisol is a powerful hormone necessary for life.
But if its level is not optimal in your body, your health could suffer.
Are you over-processing your fitness?
Getting bogged down in details? Remember to keep exercise simple.It’s easy to get overwhelmed with the sheer volume of fitness media and advice out there. Type “exercise” into Google and you’ll get scorched with the information blast.
It can seem like there are so many things to remember.
So many conflicting ideas. So many details.
Stop. Relax. And . . .
To truly understand fitness, you have to understand the concepts of stress and recovery.
We delver a little bit deeper in todays podcast how recovery can help you get fitter.
Okay, so you get it: Fruits and veggies are important.
They’re packed with vitamins, minerals, and all other sorts of good stuff. Plus they help us get leaner, stronger, and healthier.
But what if you're in a rush? Traveling? Stuck in a surprise all-day meeting with no produce stand in sight?
Enter powdered greens.
Got milk? How dairy sensitivity might hinder fat loss.
Milk is an emulsion — a mix of water, proteins, and fat. Because it’s meant to contain all the nutritional content a baby mammal needs, milk is pretty complex stuff.
Lets delve deeper into milk and dairy and how it can effect you
Many people feel hungry (or feel like eating) when they feel anxious, sad, angry, or bored.
Because we “feel” with our gut as well as the rest of us, it’s easy to confuse emotions or other physical sensations (such as restlessness) with hunger.
Cravings often feel different from true hunger.
Are you going gluten-free? If so, you are in good company. Many people are reducing the gluten in their diets. Some are doing this because they have a confirmed diagnosis of Celiac disease, some are gluten sensitive, and others are finding that reducing gluten aids them in weight loss.
What is gluten?
Find out more in todays podcast
If you want to make big changes, you have to take small, consistent daily actions.
In fact, your behaviours are the only things you can control.
So make them your goal.
Listen to the podcast to find out what I mean
What should I do? you ask.
Oh, just listen to your body, comes the well-meaning response.
Seriously?
What does that even mean? Listen to your body?
Like, literally listen?
Well, maybe if you’re in your later years and your joints sound like someone crumpling bubble wrap, listening might indeed be a useful clue.
But for the most part, it’s hard to figure out what “listen to your body” involves.
So today, we’re going to tell you.
Now we're not going to sit around the campfire and talk about food and feelings
Were looking at another kind of feelings - of the food intolerance or trigger food kind
Start paying attention to how you feel after you eat or drink certain foods - even if what you feel doesn't seem food related
We all need recovery.
But not all recovery - or, for that matter, all stress - is created equal.
80% full isn’t a real number. It’s not a thing you can truly quantify.
80% full is an idea.
**It means:
Find out more in today's podcast**
Let’s start by thinking about where you’re at with your workouts these days.
On one end: An emerging athlete with a strong body and a confident attitude. Head held high. Every move is pure power and grace.
On the other end: An overwhelmed, not-so-compliant, struggling-with-nutrition,dreads-training-so-why-would-I-want-to-push-myself-even-harder kind of person. Doing your very best, but feeling like it just isn’t good enough.
Find yourself on the spectrum and ask yourself some questions.
**Now that the weather is getting nice, you may be tempted to forgo your resistance training and head outdoors for some aerobic exercise in the fresh air.
But beware: if you give up your resistance training, you will be giving up more than you bargained for.**
Why not count calories
- Counting calories makes most people feel deprived and restricted.
- Counting calories doesn't tell you about food quality.
- Counting calories is inaccurate.
- Counting calories is a pain in the arse.
- Counting calories doesn’t focus on building habits.
**What beats calorie counting
Listen to today's podcast to find out more**
**Are you going gluten-free? If so, you are in good company.
Many people are reducing the gluten in their diets.
Some are doing this because they have a confirmed diagnosis of Celiac disease, some are gluten sensitive, and others are finding that reducing gluten aids them in weight loss.**
**What is gluten?
Find out more in today's podcast**
What you do every day is more important than what you do every once in a while.
It is important to realise that overtraining or under-recovery in fitness does not deliver faster and better results
Find out more about the minimum dosage to help listen to your body and get better results
Fat-free may not mean low in calories. And this can sabotage your weight loss goals.
Find out more on how to find out the alternatives
Fitness starts in the mind. Ask anyone who's been there. Be they an athlete or someone who works out.
The number one secret to their success at fitness is a commitment
And commitment means that you are in it for the long haul
Nuts, squirrels favourite. Chock full of vitamins, minerals and healthy fats.
But are they railroading your fat loss goals?
Find out more in today's podcast
We're all used to convenience and ease of processed foods.
Learn these three little words in today's podcast to help you lose weight
There are many factors why some people are more successful than others.
Don't get stuck on the all or nothing way of thinking.
Learn the continuum
Welcome to the 21st Century.
Not the most relaxing time for most of us.
We cant be busy, excited, or rushing all the time.
De-stressing doesn't accidentally find us
We have to go get it
Starting today
You don't get fitter, stronger and healthier during a
workout.
You get fitter, stronger and healthier because your
body can rebuild between workouts.
So this episode about recovery and how to get it is all about helping your body do its job.
Short and sweet today. Let's get rid of the myth that muscle weighs more than fat and get to the facts
Eat more calories to lose fat.
So how does this work?
Oversimplification ahead but needs that.
So sit back and listen to see how you can apply this to you
More and more we are hearing about food allergies and food sensitivities. Because they are such common conditions, it is important to understand the difference between the two and what the health issues are which surround them
Whether you are comping in sports, or a weekend warrior or just looking to get fitter.
Speed is one of the greatest and most important assets.
How do we get this?
Let's delve into the world of Hill Sprints
Do you have moving targets in your life?
Perhaps you want to eat a more healthy diet or lose the winter weight that has crept up on you.
Maybe you just want to establish regular workout routine and stick to it this time
The keys to your success are two-fold, which we go through in today's podcast:
Steady the target and momentum.
Almost all of us have busy, over-scheduled, rushed lives. We’re pushed to live faster and faster.
And we want to lose weight immediately! Six-pack abs in six weeks! Or six days!
Our bodies struggle to keep up the pace.
You can feel it when you’re living — and eating — too quickly.
Rapid results don’t last. Everything worthwhile takes time and patience. (Think: Parenting, relationships, getting a degree, mastering a skill, building a career, etc.)
So what can you do?
It’s so simple, you won’t believe it. But it works.
Alcohol isn’t a recovery drink. But you already knew that.
So how does it fit into your overall plan?
Well, it depends on your goals and how often you drink.
Find out more on my thoughts on drinking along with your goals of living a healthy life
Train your mind along with your body.
Remember the last time you watched your favourite team win a game?
Or got freaked out by a horror movie?
Or imagine something terrible happening to someone you love?
What was that like? Remember that.
Find out more how training your mind will help training your body
Are you spending time on what’s truly important?
Here we talk about how to prioritise the things that you value and how to put it into your life
We all want to get somewhere faster. Lose 4 stone in 2 weeks. Train in 'Beast Mode' every time we start a workout.
'If I don't sweat a bucketload I didn't train hard enough'
'If I can still walk whats the point of the training session'
It doesn't have to be that way. Goldilocks effect.
I talk more about taking the foot off the gas and still getting to your destination. And in one piece